⏱ 20 min totalDates & Walnuts Breakfast Quinoa
Per 1 serving · 176 g · 5 ingredients
of a 2,000 cal day
- Protein12g7% of calories
- Carbs113g65% of calories
- Fat21g28% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Dates & Walnuts Breakfast Quinoa (176 g) has 647 calories, with 12 g of protein, 113 g of carbohydrates and 21 g of fat. Most of its energy comes from carbs (65% of calories). It is high in protein (25% DV), dietary fiber (34% DV) and thiamine (25% DV).
High in
20%+ of the daily value
- Protein25%
- Dietary fiber34%
- Thiamine25%
- Riboflavin (B2)20%
- Vitamin B643%
- Folate (B9)29%
Good source of
10–19% of the daily value
- Niacin13%
- Pantothenic acid19%
- Calcium10%
- Selenium10%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Quinoa
1 tbsp Honey
¼ cup (not packed) Raisins
1 oz (14 halves) English walnuts
2 date, pitted Medjool dates
Directions
- 1
Rinse the quinoa in a fine-mesh strainer. Combine 1/4 cup quinoa with 1/2 cup water in a small saucepan; bring to a simmer, then cover and cook over low heat until the water is absorbed and the quinoa is tender, 12–15 minutes. Remove from heat, cover, and let steam 5 minutes; fluff with a fork.
- 2
Stir in the honey until evenly coated.
- 3
Fold in the raisins, walnuts, and chopped dates. Serve warm.
Vitamins & minerals
Amounts for 1 serving (176 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 4 μg | 1% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 3 μg | 3% |
| Thiamine | 0.3 mg | 25% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 1 mg | 43% |
| Folate (B9) | 115 μg | 29% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 19% |
| Choline | 50 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 98 mg | 10% |
| Iron | 4 mg | 50% |
| Potassium | 981 mg | 21% |
| Magnesium | 166 mg | 40% |
| Phosphorus | 360 mg | 51% |
| Zinc | 3 mg | 23% |
| Copper | 1 mg | 112% |
| Manganese | 2 mg | 91% |
| Selenium | 5 μg | 10% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 50 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 86 μg | — |
| Fructose | 35 g | — |
| Galactose | 1 g | — |
| Glucose | 34 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.5 g | — |
| Maltose | 0.4 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 0.5 g | — |
| Polyunsaturated fats | 15 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 23 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 3 g | — |
| Total omega 6 | 11 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 647 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 123minWalking (3.5 mph)
- 78minCycling (moderate)
- 54minRunning (6 mph)
- 91minSwimming laps
Common questions
How many calories are in Dates & Walnuts Breakfast Quinoa?
One serving of Dates & Walnuts Breakfast Quinoa (1 serving) has 647 calories, which works out to 367 calories per 100 g. That is about 32% of a 2,000-calorie day.
Is Dates & Walnuts Breakfast Quinoa high in protein?
It provides a solid 12 g of protein per serving (25% of the 50 g daily value), but protein supplies only 7% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Dates & Walnuts Breakfast Quinoa keto-friendly?
It is hard to fit into a strict keto diet. One serving has 104 g of net carbs and 65% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Dates & Walnuts Breakfast Quinoa?
8 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Dates & Walnuts Breakfast Quinoa?
71 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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